Onsdag 1 augusti 2018

WoD #1:

5-5-5-5 "Touch and Go" Cleans @ 40-50-60-70-80% 1RM (Advanced: Squat Cleans)
Rest 60s between sets

WoD#2:
16 Min AMRAP
4 Muscle Ups (scale to 4 jumping MU OR 4 Ring Rows + 4 Ring Dips)
8 Pushpress @ 50% 1RM Pushpress (Rx 50/30kg)
12 GHD Benchpress (Rx 15/10kg)
Run 200m

Nybörjarpass

WoD #1:

5-5-5 "Touch and Go" Power Cleans @ medium weight
Rest 60s between sets

WoD#2:
14 Min AMRAP
6 Ring Dips
8 Pushpress @ 50% 1RM Pushpress (Rx 50/30kg)
10 GHD Benchpress (6-10kg) OR Stick
Run 200m